Ode to the AIrfit

Airfit, the devil's tricycle, my friend, my enemy.
You make my lungs burn.
You make me want to puke.
Calories slowly tic by.
Time stands still.

Still I strap my feet in.
Still I push, push, punch punch.
I watch the calories climb up.
I count down until I can get off
And collapse on the floor.

I hate you.
I love you.
You make me stronger
You make me badass.
Fuck you, Airfit,
Until next time.

2014 in Review

Today, we did a lung burner, like a hardcore-still-wheezing-lung-burner. It is freezing out so add shortness of breath to the crisp air, makes for an ugly, barking cough. That being said, I RX'd another workout. I used to celebrate every workout and especially every RX.

Afterwards, I was laying on the ground (in my humbled "pray" position), thinking, so what!?! I didn't feel like I did much to "deserve" an RX.

What is next for me?

Let's review my PR for lifting:
Deadlifts: 225lb
Overhead Squat (OHS): 70lb <---weakness
Back Squat: 195lb
Front Squat: 135lb
Clean and Jerk: 105lb
Thruster (3 rep): 90lb
Bench: 100lb
Snatch: 80lb <--looks super ugly and I do a split snatch

Notables:
Grace (RX): 12:09
Filthy Fifty: 32:30 (mod)
Fran: 6:16 (65lb, ring rows)

Today's workout:
40 wall balls 14lb
40 calories on the AirFit
40 calories on the rower

8:39

So, goals for next year:
1. faster running
2. elusive double unders
3. banded pull-ups

Finally, to compete in a competition. There is one Jan. 31 is looking mighty tempting.

Conquering Grace

So.....When I die, I would like my tombstone to say: Here lies Brittney, she made life her bitch.

Long winded story, the BF and I went to Hawaii and got married (yay) and I missed working out for 10 days (rest days are a good thing). I was checking out the workouts from home and they spent a week doing benchmark workouts, AKA the girls.

I love benchmark workouts because it is cool to measure your progress. We don't do a lot of benchmarks but when we do, it is cool to see how far you have come. I was super sad to miss these. I know I have come a long way and wanted to see if I could some of them.

THEN, there was a little competition event in L.A. last weekend called the Crossfit Games. I spent most of my weekend watching them, yelling at the T.V. and enjoying the community of the games. The final workout was "Double Grace." You read it right, double the grace workout.....

I have done Grace in the past but at 65lbs.

Grace is for time:
30 clean and jerks at 95lb (for women)

Essentially it is taking a weighted bar from the ground and cleaning it up to your shoulders (clean) and then raising it above your head (jerk), check out this video on what I am typing about.

Using some reasoning skills, I know I can clean 110lb and I can jerk 105lb, so I really wanted to do Grace at prescribed weight.

After asking (ok, begging) my coach, he agreed for me to skip the workout on Wednesday and replace it with Grace. So while everyone was running 1 mile, 60 pull-ups and another 1 mile run, I was in the gym conquering Grace.

We did our usual dynamic warm up and spent some lifting time, 5x3 of power cleans at 75lbs for me.

And then I got to work.

My plan of attack: Grace at 95lbs, split the reps into sets of 5. After the first 2, my plan switched to single sets. By number 12, I didn't think I could finish it. You see, I can clean and jerk a high rep but never more than 2-5 at a time. Then I started to only pull the bar up to my chest and dropping it. So all my plans of attack went out the window and I focused on finishing it.

And I did. 12:57 later, I was done and I made Grace my bitch.

Dead-Freaking-Last

Yep.
I have a lucky run of RX'ing a few workouts lately.
(RX'ing= doing the workout as it is written on the board, no modifications or subbing something else).

It started out last week with a lovely snake workout: 10-9-8-7-6-5-4-3-2-1 Thrusters (65lb) and 100 feet bear crawl after each thruster. It took me over 35 minutes to complete. It took everyone else 22-28 min. I totally bragged on instagram that "last is best." I collapsed to the ground at the end and cried. This was a mind over matter workout, difficult and I had to talk myself through each bear crawl. I wanted to quit. But I wanted to finish and finish with an RX next to my name even more.

Then the next day (look at me 2 days in a row), it was a death day! I love death days. Death by powercleans and death by 10 meters. I was able to make it to the 11 round. Cloud nine!

And then, a few workouts that knocked me on my ass and humbled me. That is what I needed.

This week, I did 3 rounds of 50 med ball cleans at 14lb and 800 m run. I did it and it was over 40 min. My time was the very last time on the board. I don't care, I finished and with another RX next to my name.

A great article that I can relate to:
http://www.crossfitindustrious.com/i-took-last-place-in-the-crossfit-games-open-by-industrious-athlete-greg-l/

Finally, I hit another lovely PR. Hang power clean. I worked myself up to a heavy (and 1 Rep Max) hang power clean at 105. I should have tried 110. Oh well, there is next week.

Lately, I have been coming in dead-freaking-last but I don't mind, I struggled and I finished. That sure beats the other person who didn't show up.

Great Article

http://games.crossfit.com/article/steph-hammerman-effort-prescribed

Above is a great article about working with adaptive athletes.

The one thing I love about crossfit is that when you enter a box, you are considered an athlete. As someone who doesn't have the body of the leanest person in the world, I walk in with pride. My fellow crossfitters treat me with respect, often telling me I did a good job (even though my workout might look different then theirs).

Reading this article gets me thinking about people. People in general. Nothing should limit someone from doing something they want and I am glad the crossfit community embraces that. Makes me happy for our future.

MIA

Sorry, folks. I have been a little MIA. I didn't mean to, I was busy at work. Like annoyingly busy. Then I left this town this weekend for a wedding. I was a bridesmaid and I had some serious duties to attend too. Like 6 am Starbucks run. We got back into town this morning and I have been moving slow....meaning, too much drinky-drink.

So last week, I changed up my workout schedule. I worked out 5 days in a row. I did crossfit M, T, W. I ran Th, and crossfit on F. It was nice getting my run in on a weekday! But it also meant I was tired for this weekend. Also hungry. I have not taken 2 rest days in a long long time. Go me!

I am normally sore from working out on day 2 of rest. So, Sunday morning, after a night of drinking and dancing, a day of wedding chores and shoes that cut off circulation and too many pictures, soreness kicked in. I was all about the stairs at the hotel and by Sunday morning I was like, "no thank you."

So, I must stress taking time off. Enjoy a drink or two. And dance the night away to classic Rap.

And maybe scheduling a follow up massage on Monday.

RX baby!

Doing a prescribed workout is far and few in between but when they happen, it is high for a few days.

Let me back up to my week:

Monday: crossfit
Tuesday: crossft
Wednesday: crossfit
Thursday: OFF-rest day
Friday: crossfit

Wednesday's workout:

We worked on strict shoulder presses at 5,5,5,5,5. Meaning every set of 5 we went higher in weights. I went from 55lb to 75lb. I couldn't finish the last set, I got in 2 good presses. AND then failed.

Then the workout was a burner. We did 15 minutes of as many rounds as possible (AMRAP). For me, it was:
10 pull-ups in a black band
10 box dips
10 walking lunges

I was able to do 8 rounds plus 6 pull ups when the buzzer went off.

Everything was modified. I was fine with that. It has taken me a year to use a black band. It was the first time going from jumping pull-ups to banded pull ups. It was a big day. Still miles to go but it was a huge success.

I planned on Thursday being a rest day. Then I woke up and looked at the workout and thought, "I could RX that." Then I realized by quads were so sore, so sore that it hurt to walk. It took all I could to stay home. It is a huge bummer to miss a workout that I could RX it and I needed that little boost.

Then this morning, I got to crossfit for this fun one:
50 back squats at 65lb
50 weighted sit ups at 18lb
50 Back squats at 45lb
50 back extenstions
50 back squats at 35lb
50 weighted sit ups at 18lb

I totally could do it! And I did. I was laying on the ground arms up saying, "RX baby!" I was slow. It took me 17:08 and it was hard doing the sit ups. I am slow on an weighted sit ups. I tend to use the 10lb plate because my back starts to hurt. I really wanted to RX it, so I had to push myself. But take breaks.

Have a great Friday!

Getting Back to It

So........
This weekend was my friends Bachlorette party.

We have a trust circle so nothing is being said about the event. But, let me tell you, I came home on Sunday. I got my bi-monthly massage and may have slept through most of it and I may have eaten plain spaghetti and ice cream for dinner.

I totally crashed at 7:30 and was hitting the snooze button at 4:50 this morning. I barely made it to crossfit. I was getting it done in the AM. Better rip it off like a band-aid.

Morning crossfit is way better for me. I don't think, I just do.

So here is what Monday's workout looked for everyone else:

9 Snatches (155lb/105lb) <-----(weight for men/women)
Run 1600 meters
15 Snatches
Run 800 meters
21 Snatches
Run 400 meter

Here is what my workout looked like:
9 snatches (75lb)
Row 2000 meters
15 snatches (55lb) <----I had to go lower
Row 1000 meters
21 snatches (55lb)
Row 500 meters

I know, know I could have snatched more. Shoot, I can do a hang snatch at 75lb but I was struggling today. I was purely muscling it up and I did not know what is wrong with me. Also, while everyone ran, I rowed. I just wanted to give my legs some extra loving. Plus my knees were a little hurty. I finished in 24:30, with everyone else.


Told you it was ok to scale the workout to your needs.

Just Some Light Reading

Today is a rest day! Can I get an "Amen?"

I also spent the weekend hosting a bridal shower and bachelorette party. Let me say, what happens with the bride to be, stays. 

So instead, I found this article enlightening: 

http://www.boxlifemagazine.com/training/12-tips-for-a-new-crossfitter

Even after a year of crossfit, it is a good reminder. 

Yesterday's workout: 

A slow run through the neighborhood. I did about 4.5 miles in 52 minutes. It felt nice to run. 

It's Ok to Half-Ass It

The first lesson I learned in crossfit and I learned it quickly, it's cool to scale back the workout.

I hardly ever can do the full workout as it is prescribed. I can do pretty heavy weights but I suck at the body-weight skills like pull-ups, handstand push-ups, and double unders. It is ok to modify the workout to your skills.

For example, yesterday's workout was Death and More Death.

It was running and burpees. One I sorta like and one I sorta hate/love.

I noticed on my warm up that my knee was hurting on the run, so instead of running, I rowed. I am learning to love to row. I like the fact that it is full body ass kicking.

So, I am giving you permission to half-ass workouts. This means to give it your all but also don't beat up on yourself when its too difficult or beyond your abilities. Give yourself permission to kick your own ass and know your own abilities.

Yesterday's WOD:

Death:
run 10 meters, I rowed instead.

More Death:
Burpees

Floor Press: 5x5 at 75#

Death and More Death increases every minute, so the first minute you run/burpee'd 1 and rest until the second minute where you do 2.

Take a break in between death and more death.

I did 11 minutes rowing and 8 burpees (I suck at burpees).

So I Drank the Juice

I will say this first:

CROSSFIT is NOT for everyone. 

That being said, it works for me. Here are some things I have learned:

Crossfit has its own terminology:
I was reading other blogs for a while and they had all these acronyms for crossfit. Most times I was like "what?!!" But when you participate in crossfit, you learn the terms. Soon you are talking about PRs, 1 Max reps and WODs. I will try to explain terminology as I go along. But a few things now:

WOD: workout of the day
RX'd: prescribed, doing the workout as it is stated on the board (not me, I still do 99% of all workouts modified)
PR: personal record
Girls: a workout named after a girl
Heros: a workout named after a hero, often they lost their life

Crossfit is not a gym
It is called a "box." When you walk into a box, it looks like a bigger version of someone's garage gym. There are no machines except for rowers. There are weights, ropes to climb and bars to hang from. One thing I love about crossfit, there are no mirrors. It is very basic.

Crossfit is not all about paleo and bacon
Some places are all about the bacon and eating paleo but they do not preach it. They might do some sort of "eating clean" challenge but it is not like they judge you for eating a carb or a ice cream cone. I met with my coach, we talked about eating better and then he told me, "I hate it when people say they can eat all the bacon they want. Bacon might be paleo but it needs to be eaten in moderation."

Crossfit is a community
Our box is more about family. Kids are hanging out in the stretching area, the owner's son is running around. There are monthly bowling nights, happy hours and get togethers. I attend different class times, depending on the time of year, and I have met some awesome people that I call friends. We laugh together, we get strong together....like the saying, the family that pray together, stays together. Often, after a hard workout, you are closer to those around you because you just suffered together.

Crossfit is being an athlete
The one thing I love about crossfit is that you are considered an athlete no matter what you look like. There is an unwritten rule that everyone cheers each other on and no one cleans up until everyone is done. While I am never the first one done, I am still sitting on the ground catching my breath while cheering on someone next to me.

Crossfit is intimidating, it is overwhelming but like any sport, the hardest thing to do is to show up. From there, it is easy.

Welcome!

Hello and welcome to my new blog!

This blog has been developing in my mind for months. I always think of ideas/topics to write about and then I realize I have no written platform to share it.

This blog will about: everything me, my workouts, and the changes in my lift.

That being said: I like to do crossfit and running.

I used to love to run. I used surround myself with everything running related. I ran 3 marathons and guessing about 20 half marathons. I read the books, I followed the elite runners, I got annoyed when someone said they ran a marathon when they actually ran a 5k. Yes, the .2 miles of a marathon are the hardest part of a marathon.

So....what happened? Nothing. Everything.

I got bored. I kept getting slower. I got frustrated. I tried cross training one day a week with cycling/yoga/swimming. Still nothing.

Then, last December, 2012, I started going to crossfit.

And, then, you can say, I drank the juice.

Since then, I have been going at least 2 times a week and eventually worked up to 3-4 times a week. I still run a 2 days a week. I love it. I am not here to preach crossfit but to share my thoughts and accomplishments.

So, here we are, a year after starting crossfit. I am stronger, more confident and have a way to go in my own journey.

Join me in my adventures, see how my life changes.

New Years workout:

3 rounds of one minute at each station (fight gone bad style):

Double Unders (I did single)
Sit-ups
Kettle Bell swings at 35#
Box Jumps 20", I did 10 inches
Wall ball shots at 14#

Round 1: 150
Round 2: 150
Round 3: 152

Total: 452

The Meaning Behind the Title

Evolution of my hands.
My hands move things.
My hands lift things.
My hands can change the world.


I love my hands.

With running, your feet change. I have some lovely callouses.

With lifting things, so have my hands.

I have spent the last year watching my hands change. I love my calloused hands. I love that they represent my journey.

So this blog is dedicated to the good my hands can do in the world.